Building Muscle AND losing fat at the same time..how?

[StaticShock]

Eat lots, lift heavy things, play hard, and have fun. Don't overanalyze.

[1C5]

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Eat lots, lift heavy things, play hard, and have fun. Don't overanalyze.

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sounds good to me!

[mike_oxbig]

Doing HIIT and doing a lot of compound movements requires a lot of eating and a lot of sleeping, this isnt something just anyone should try either because you'd end up feeling like [censored] if your nutrition isn't on point.

[Colt McCoy]

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The misconception that eating fat is bad or causes fat deposits is common, but wrong. You can eat tons of simple carbs that quickly turn into fat, and protein also can be stored as fat if overconsumed or isn't used.

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QFT

[Colt McCoy]

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I have read here and other places that this is next to impossible to do but is technically possible.

I am wondering what conditions have to be met for this to be possible.

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Not at all impossible to do both BUT you won't be achieving either goal to the extent you would if your focus was on one or the other. In other words doing a bulking cycle and then a fat-burning cycle will generally yield better results than trying to accomplish both simultaneously over the same time period.

[Colt McCoy]

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If you want to lose fat, a quick and easy solution is:

1) Eat 4-6 small meals per day that are low in fat and have good amounts of protein and complex carbohydrates.
2) Do high intensity cardio (search for HIIT) 3-4 times a week.
3) Lift heavy weights every other day - full body workouts. Squats, deadlifts, cleans.

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I disagree with most of the low-fat advice. I probably wouldn't do the HIIT more than twice a week and would keep the full body at 3x per week (which isn't exactly every other day). But in general, I think this is a very good, simple plan.

EDT-style training is also great for both strength gains and burning fat.

[Grey]

http://www.bodybuilding.com/fun/timothyf.htm

[Genesis]

34 lbs muscle in 28 days, is that possible? And only two 30 min workouts per week? Seems like one of those fad diet infomercials.

[gol4pro]

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I don't see anything wrong with doing HIIT every other day. What's wrong with full body workouts every other day, to boot?

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Because if you lift with any more intensity that a 5-year-old girl then there is no way your body will have recovered in 48 hours. Then again, if you want to overtrain, this is an excellent plan.

[gol4pro]

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34 lbs muscle in 28 days, is that possible? And only two 30 min workouts per week? Seems like one of those fad diet infomercials.

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I would say 2 years is a more reasonable timeframe to build 34lbs of muscle.